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  6. Submarine sandwich vs. Longan

Submarine sandwich vs. Longan — In-Depth Nutrition Comparison

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What are the main differences between submarine sandwich and longan?

  • Submarine sandwich is richer in vitamin B1, vitamin B3, iron, calcium, manganese, phosphorus, and vitamin B2, yet longan is richer in vitamin C and copper.
  • Longan's daily need coverage for vitamin C is 85% higher.

We used Fast foods, submarine sandwich, cold cut on white bread with lettuce and tomato and Longans, raw types in this comparison.

Infographic

Submarine sandwich vs Longan infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 14% 51% 25% 68% 28% 29% 48% 75% 46% 109%
Longan
Longan
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.1% 0.3% 23% 4.9% 56% 1.4% 9% 0% 6.8% 0%
Contains more MagnesiumMagnesium +100%
Contains more CalciumCalcium +17000%
Contains more IronIron +1292.3%
Contains more ZincZinc +2000%
Contains more PhosphorusPhosphorus +433.3%
Contains more ManganeseManganese +580.8%
Contains more SeleniumSelenium +∞%
Contains more CopperCopper +101.2%
Contains less SodiumSodium -100%
~equal in Potassium ~266mg

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 25% 7.3% 8.2% 3% 86% 62% 81% 33% 47% 28% 11% 50% 16%
Longan
Longan
1
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 280% 0% 0% 0% 7.8% 32% 5.6% 0% 0% 0% 0% 0% 0%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +1006.5%
Contains more Vitamin B2Vitamin B2 +90.7%
Contains more Vitamin B3Vitamin B3 +1341%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +1020%

All nutrients comparison - raw data values

Nutrient Submarine sandwich Longan DV% diff.
Vitamin C 7.5mg 84mg 85%
Selenium 19.9µg 36%
Vitamin B1 0.343mg 0.031mg 26%
Vitamin B3 4.323mg 0.3mg 25%
Sodium 575mg 0mg 25%
Iron 1.81mg 0.13mg 21%
Protein 10.52g 1.31g 18%
Folate 66µg 17%
Calcium 171mg 1mg 17%
Saturated fat 3.554g 16%
Vitamin B6 0.203mg 16%
Fats 10.04g 0.1g 15%
Manganese 0.354mg 0.052mg 13%
Phosphorus 112mg 21mg 13%
Polyunsaturated fat 1.927g 13%
Vitamin B5 0.555mg 11%
Vitamin B2 0.267mg 0.14mg 10%
Cholesterol 27mg 0mg 9%
Vitamin B12 0.22µg 0µg 9%
Copper 0.084mg 0.169mg 9%
Zinc 1.05mg 0.05mg 9%
Monounsaturated fat 3.716g 9%
Calories 213kcal 60kcal 8%
Starch 15.67g 6%
Choline 29.1mg 5%
Vitamin K 4.5µg 4%
Vitamin E 0.41mg 3%
Carbs 20.43g 15.14g 2%
Fructose 1.4g 2%
Magnesium 20mg 10mg 2%
Vitamin A 22µg 2%
Vitamin D 7IU 1%
Vitamin D 0.2µg 1%
Net carbs 19.23g 14.04g N/A
Potassium 282mg 266mg 0%
Sugar 3.18g N/A
Fiber 1.2g 1.1g 0%
Trans fat 0.119g 0g N/A
Tryptophan 0.1mg 0%
Threonine 0.331mg 0.034mg 0%
Isoleucine 0.431mg 0.026mg 0%
Leucine 0.752mg 0.054mg 0%
Lysine 0.491mg 0.046mg 0%
Methionine 0.21mg 0.013mg 0%
Phenylalanine 0.431mg 0.03mg 0%
Valine 0.501mg 0.058mg 0%
Histidine 0.301mg 0.012mg 0%
Omega-3 - EPA 0.001g N/A
Omega-3 - DHA 0.002g N/A
Omega-3 - ALA 0.104g N/A
Omega-3 - DPA 0.005g N/A
Omega-3 - Eicosatrienoic acid 0.004g N/A
Omega-6 - Gamma-linoleic acid 0.003g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.013g N/A
Omega-6 - Eicosadienoic acid 0.048g N/A
Omega-6 - Linoleic acid 1.665g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
11% 10% 20% 57% 3%
Protein: 10.52 g
Fats: 10.04 g
Carbs: 20.43 g
Water: 56.51 g
Other: 2.5 g
Longan
Longan
1
15% 83%
Protein: 1.31 g
Fats: 0.1 g
Carbs: 15.14 g
Water: 82.75 g
Other: 0.7 g
Contains more ProteinProtein +703.1%
Contains more FatsFats +9940%
Contains more CarbsCarbs +34.9%
Contains more OtherOther +257.1%
Contains more WaterWater +46.4%

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References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Submarine sandwich - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170696/nutrients
  2. Longan - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169089/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.